These are food amounts that

equal approximately 100calories.

Note that due to variation in brands,
color, sugar/fat content, size of
pieces/slices, season grown and
other factors that the amount of
calories may not be perfectly
accurate and could vary 10
calories. Cup sizes are also
rounded up/down to the nearest
easy-to-measu re size for
simplification of measuring.

All produce & meat measurements

calculated raw unless otherwise
noted. Cup measurements of fruits
and vegetables assume produce
has been chopped, diced or sliced.
These are food amounts that
equal approximately 100calories.
Note that due to variation in brands,
color, sugar/fat content, size of
pieces/slices, season grown and
other factors that the amount of
calories may not be perfectly
accurate and could vary 10
calories. Cup sizes are also
rounded up/down to the nearest
easy-to-measu re size for
simplification of measuring.

All produce & meat measurements

calculated raw unless otherwise
noted. Cup measurements of fruits
and vegetables assume produce
has been chopped, diced or sliced.
Instructions:
1. Print spreads 1 & 2 back to back.
cut in half, this is your front & back cover.

2. Print spreads 3 + 4, and 5 + 6 back to back. Cut in half

These are the next pages in your book.
(5 and 6 will have an extra “blank page” you can toss out.)

3. Print spreads 7 + 8, and 9 + 10 back to back. Cut in half.

7 + 8 are the backside of the workout plus 3 days of meal
planning. 9 + 10 are 4 days of meal planning. This will
equal 7 days.

4. Print spreads 11 + 12, 11 + 13, 11 + 14, 11 + 15, etc

back to back.

Spread 11 is the weekly meal prep calendar.

Spreads 15-23 are the same journal/workout spread, but
with different quotes to give you variety.

When putting the journal in order, the weekly pages go:

1. Weekly Journal (right side)

2. Weekly Meal Plan (Left + Right)
3. Workout Tracker (Left + Right)
4. Daily Meal Pages (3 spreads L + R)
5. Daily Meal Page (L)

Then cycles over again.